Monday, October 3, 2011

SMAC- Platinum & Gold

600/400 freestyle- each 100 is 25 drill, 50 swim, 25 kick
400 reverse IM- four consecutive 100 IM's- odds are drill, evens are swim
1:00 rest

3 x 100 @ 1:50- 50 fist free drill br 3, 50 1/2 ra 1/2 la backstroke drill
1 x 150 @ 2:30- swim free br 3/backstroke by 25's, desc the 50's 1-3
3 x 100 @ 1:45- 50 swim/kick free br 3 by 25's, then 50 drill in M-R-S
1 x 150 swim/kick by 25's in M-R-S (NO FREE), desc the 50's 1-3 to what you can
1:00 rest

1 x 400 freestyle with snorkel as follows:
50 swim free, 50 choice free drill- watch hands, roll hips evenly
1:00 rest

Descend the 300's 1-3 to what you can...#3 should be juicy!
8 x 50 swim IM order by 25's @ :50
1 x 300 swim free br 3 @ 3:50
8 x 50 swim/kick free by 25's @ :50
1 x 300 swim free br 3 @ 3:50
8 x 50 swim free/choice by 25's @ :45
1 x 300 swim free br 3 @ 3:50
:30 rest, check HR, then...

16 x 75 in sets of 4 as follows:
1&2- swim IM (NO FREE) @ 1:15- good breakouts & turns, desc 1-2
3&4- kick choice on back @ 1:20, desc 1-2 to what you can

200 drill before you get out = 5600 scy

Do an excellent job with your HW tonight, start thinking about what event you want to time-trial on Friday. Have a great day!